Group · Pulses
Cooked flageolet beans
Flageolet beans are young white beans harvested before full maturity, which gives them their pale green colour and melting texture. They traditionally accompany lamb, but also work very well on their own, in a salad or as a purée.
On the nutrition side, they provide 112 kcal per 100 g once cooked, with 12 g of carbohydrate, 6.75 g of plant protein, only 1.1 g of fat and above all 13.8 g of fibre, one of the highest levels in the whole database, compared with 3 to 5 g for a typical vegetable. They also provide 120 mg of calcium and 1.7 mg of iron per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 112 kcal |
| Kilojoules | 466 kJ |
| Protein | 6,8 g |
| Carbohydrate | 12 g |
| Fat | 1,1 g |
| Fibre | 13,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,8 mg40 %
- Copper0,19 mg19 %
- Omega-3 ALA0,37 g19 %
- Phosphorus110 mg16 %
- Calcium120 mg15 %
- Potassium260 mg13 %
- Iron1,7 mg12 %
- Magnesium33 mg9 %
- Vitamin B9dietary folate equivalents31,1 µg
See the other 9 nutrients
- Zinc0,67 mg7 %
- Vitamin K14,37 µg6 %
- Vitamin B60,04 mg3 %
- Vitamin B10,03 mg3 %
- Omega-6 LA0,24 g2 %
- Vitamin B30,32 mg2 %
- Vitamin B20,02 mg1 %
- Vitamin B50,06 mg1 %
- Vitamin A0,46 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
A fibre record. At 13.8 g per 100 g, a 150 g portion of flageolet beans covers most of the 25 to 30 g of fibre recommended per day, while average intake in France tops out at around 20 g (see our guide to dietary fibre). This is their main selling point, ahead of the protein.
Satiety and glycaemic index. The combination of fibre and plant protein slows digestion and spreads out the release of glucose: the glycaemic index of flageolet beans is low. They therefore suit a low-GI diet and weight management, despite their 112 kcal.
Digestion: two habits that change everything. Pulses are sometimes poorly tolerated because of their fermentable sugars. Rinsing tinned flageolet beans thoroughly, and for dried ones discarding the soaking water and cooking in fresh water, noticeably reduces discomfort. Increasing the amounts gradually also helps.
For sportspeople and vegetarians. 6.75 g of protein per 100 g is modest compared with meat, but pulses are low in methionine and rich in lysine, exactly the reverse of cereals: combined with rice or bread, they form a complete protein intake. See also lentils and chickpeas.